C5W2D2: 5/30/12

Took 3 tabs of ZMA and slept like a baby for 7-8 hours!
(Was up for around 20 hours yesterday and only had a 3 hour nap afterwards.)
Haven’t had a good night sleep like this in a LONG time!
Took some White Flood again on the way to the gym and felt great as I arrived. (8/10)
One of my better sessions today and very happy with the outcome.

I ate a scotch egg and 2 hard boiled eggs and 4 strawberries as my pre-workout meal.
I think I should have ate more because midway of my BBB BP I got hungry!

I also made a few changes today.
Because I LOVE Kroc Rows so much, I replaced the face pulls with it.
I also got so motivated that I added a finisher.
Saw a video by Nia Shank and it looks like a Burpee/Pull-up and I just did as much as I can.
Here is an article about it: http://www.niashanks.com/2010/09/the-best-fat-burning-conditioning-exercise/
I have been planning to do this at the end of all my sessions for a while and I think I will start now.

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Overhead Press:

Overhead Squat Warm-up Set:
45 x 5

Power Clean Warm-up Set:
115 x 3

OHP Warm-up Sets:
45 x 10
60 x 5
75 x 5
90 x 3

Work Sets:
105 x 5
120 x 3
135 x 4 (e1RM = 153)


First 2 sets felt fine.
Accidentally did 5 reps instead of the prescribed 3 reps on the first set.
Plan was to do 5 reps on the top set but just ran out of juice.

Assistance Exercises:

BBB Bench Press superset with Pull/Chin-ups:
(55% of Training Max)

BP:45 x 10
–
BP: 130 x 10
Pull-ups: +35 x 10
–
BP: 130 x 10
Chin-ups: +35 x 7
–
BP: 130 x 10
Pull-ups: +35 x 5
–
BP: 130 x 8
Chin-ups: +35 x 3
–
BP: 130 x 6
Pull-ups: +35 x 3

Rest time between the first 4 sets are 1 minute and last rest was 1.5 minutes.
I think I may have done better if I ate more food earlier.
I started feeling hungry by the 3rd set and it was downhill from there.

BB Curls superset with Tricep Pushdown:

BB Curl: 55 x10
Tricep Pushdown: 90 x 10
–
BB Curl: 55 x10
Tricep Pushdown: 90 x 10
–
BB Curl: 55 x10
Tricep Pushdown: 90 x 10
–
BB Curl: 55 x10
Tricep Pushdown: 90 x 10
–
BB Curl: 55 x10
Tricep Pushdown: 90 x 10

Decided to superset these two to save time.
Rest time is only 30 seconds between each superset.
Not bad but it did tire me.

Kroc Rows:

Left Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 20

Right Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 20

Mind gave-up before grip.
Need to try and get at least 25 reps each arm next time.

Burpee/Pull-up:

1x 5

Fun to do as a finisher.
Will try to do 3 x 5 next time and work from there.